Functional foods
• Functional foods are associated with health benefits that go beyond basic nutrition.
• These are foods that include natural ingredients as well as products modified through fortification or enrichment, promoting overall wellbeing and helping to prevent chronic diseases.
• Apart from their intrinsic nutritional value, functional foods also provide specific and enhanced health benefits.
These are foods whose benefits are scientifically proven, as they modulate physiological functions and contribute to the prevention and management of various non-communicable diseases, such as cardiovascular diseases, type 2 diabetes and certain types of cancer. There are two categories of functional foods:
1. Conventional foods, which are rich in naturally health-promoting ingredients, such as: fruits (berries, kiwi, apple, blueberries, etc.), vegetables (broccoli, cabbage, spinach, etc.), nuts (almonds, walnuts, etc.), seeds (chia, flaxseed, etc.), legumes (black or white beans, lentils, etc.), whole grains (oats, barley, etc.), fatty fish (salmon, sardine, etc.), herbs and spices (turmeric, ginger, etc.). Their functional power derives from their natural composition of vitamins, minerals, antioxidants, and healthy fats.
2. Modified foods, which are processed and fortified, enriched or improved with additional beneficial ingredients, such as: fortified juices, dairy products (milk and yogurt with added nutrients), plant-based milk alternatives, enriched cereals, enriched eggs, etc. The addition of nutrients (vitamins, minerals, probiotics, or fibers) increases health benefits beyond the original nutritional profile.
3. This diversity between natural and modified functional foods allows individuals to meet specific nutritional goals or address deficiencies in their diet.
4. In the European Union, there is no specific legislation for "functional foods," but there is harmonized legislation on health claims. That is, any claimed benefit must be scientifically proven.
5. Strategic food fortification has had a strong impact on public health. Good examples include the widespread use of iron-fortified flour and iodized salt, which have reduced the prevalence of childhood anemia and goiter, respectively.
As already mentioned, the benefit of functional foods lies in the presence of bioactive compounds that interact with physiological systems, such as:
• Antioxidants that neutralize free radicals, preventing cell damage and protecting against chronic diseases (e.g., flavonoids, polyphenols, anthocyanins, beta-carotene, lutein, zeaxanthin, and lycopene).
• Omega-3 fatty acids that reduce inflammation and promote brain and cardiovascular health (e.g., EPA, DHA, ALA, etc.).
• Fibers that improve glycemic control (blood sugar), protect against diabetes, obesity, cardiovascular diseases, and some cancers and normalize digestive function. There are soluble and insoluble fibers, present in whole grains, fruit, vegetables and legumes.
• Probiotics and prebiotics that modulate the gut microbiome, impacting digestive health, immunity, and cognitive functions. These are the beneficial bacteria found in yogurts and other foods and the non-digestible dietary fiber in fruits and vegetables that feed intestinal bacteria.
• Vitamins and minerals, which are essential micronutrients, such as folic acid present in cereals, calcium and vitamin D in milk and iodine in salt.
• Functional foods are recognized by the most important international institutions (EFSA, FDA, and WHO) for their significant impact on the prevention and management of chronic diseases.
To maximize the beneficial effect of functional foods, it is necessary to consider their bioavailability and synergy, the most suitable culinary techniques to preserve nutrients and the balance between nutrition and the additional effect to be achieved. Thus, to maximize bioavailability, it is necessary to:
• Choose the most suitable synergies, such as: the absorption of curcumin (from turmeric) is increased in the presence of piperine (black pepper) and healthy fats; the absorption of plant-based iron can increase up to 300% in the presence of vitamin C; lycopene (from tomato) is better absorbed when cooked with olive oil; the absorption of fat-soluble vitamins (e.g., vitamin A—beta-carotene—from carrot and pumpkin) is higher in the presence of a healthy fat; complex carbohydrates should be paired with protein and healthy fat to optimize satiety and blood sugar levels; EGCG (Epigallocatechin Gallate, a polyphenol and a type of catechin found mainly in green tea and known for its high antioxidant power) is better absorbed in the presence of citrus juice;
• Use the most appropriate culinary techniques, such as: gentle steaming or quick sautéing with little olive oil; use little water when cooking vegetables (the water can be used for soups); avoid overcooking to preserve nutrients; cooking can decrease the bioavailability of some nutrients, but others require cooking to be absorbed (e.g., lycopene from tomato, starch from potatoes, etc.); vegetable oils, except olive oil, degrade at high temperatures; dry legumes should be soaked before cooking to facilitate nutrient absorption;
• Optimize the balance and nutritional integrity with gastronomic pleasure, such as: diversifying food groups to maximize synergies; selecting high-quality, nutrient-rich ingredients to create tasty dishes without excess salt, sugar, or saturated fats; prioritizing minimally processed foods and avoiding ultra-processed ones that may contain too many additives; diversifying food colors and choosing the freshest options (the “rainbow diet,” composed of colorful fruits and vegetables, is richer in antioxidants);